When stress builds up, it can feel like you’re about to lose control. Your thoughts may race, your body tenses, and you might hear yourself thinking things like:
“I can’t do this.”
“I’m a failure.”
“There’s no point.”
“I just want to run away.”
These moments don’t always turn into a full panic attack, but they can still push you toward unhealthy habits, reckless choices, or shutting down completely. That’s why it’s so important to have a simple tool you can carry with you — something short, practical, and reliable when overwhelm strikes.
At Circle of Life Coaching, we created the RESET Pocket Card for exactly this purpose. It’s a step-by-step guide designed to help you calm your body, ground your mind, and regain perspective.
What is RESET?
RESET is a quick sequence based on research-informed mindfulness, grounding, and CBT strategies. It’s designed to be short enough to use in the middle of an overwhelming moment, but effective enough to shift your nervous system back toward balance.
R – Recognize
- Name what’s happening: “I feel anxious.” “I feel overwhelmed.”
- Naming begins the grounding process and creates space from the feeling.
E – Extreme Release
- Deep inhale + hard exhale
- OR squeeze your body for 5 seconds → then release
S – Slow Breathing
- Box Breathing: inhale 4 / hold 4 / exhale 4 / hold 4 (3–5 cycles)
- Tip: Let your exhale be longer than your inhale — it signals safety to your body.
E – Engage Grounding
- Try the 5-4-3-2-1 senses check
- Or: press your feet into the floor, stretch, or run your hands under cool water
T – Talk (Optional)
- Reach out to a friend, counselor, or crisis line for connection
Quick Grounding Add-Ons
- Hold an ice cube
- Step outside & notice the sky
- Name 5 objects around you in detail
- Keep a small object (stone/coin) to focus on
Why It Works
Overwhelm and panic live in the body just as much as the mind. RESET helps in three key ways:
- Energy Release: Discharges pent-up adrenaline and tension.
- Breath Control: Shifts your nervous system from fight-or-flight into a calmer state.
- Grounding: Brings your focus back to the present moment instead of spiraling thoughts.
Even if you don’t feel instantly calm, practicing RESET consistently trains your body to recover faster from stress.
Safety Note
If you’re at risk of harming yourself or others, call or text 988 (U.S. Suicide & Crisis Lifeline). Veterans: press 1 or text 838255.
Download the Pocket Card
You don’t have to remember all of this in the heat of the moment. Print out the RESET Pocket Card, keep it in your wallet, or save it as your phone wallpaper for instant access.
👉 Download the RESET Pocket Card here
Final Word
Overwhelm happens to everyone. What matters is not avoiding it entirely, but knowing how to respond when it comes. With the RESET Pocket Card, you’ll always have a reliable guide to help you pause, reset, and re-begin.
